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Ингредиенты
- 2 Tbsp. extra virgin olive oil
- 1 med onion, minced
- 1 med bell pepper, seeded and minced
- 2 clv garlic, chopped
- 1 tsp dry oregano
- 1 tsp dry thyme
- 1/2 tsp grnd sage
- 1 tsp salt
- 3/4 tsp cayenne
- 3/4 tsp black pepper
- 1/2 tsp grnd cumin
- 1/2 tsp white pepper
- 1 lb grnd beef
- 1/2 lb grnd pork
- 1 c. fresh bread crumbs
- 1 lrg egg
- 1/2 c. lowfat milk Warm sauce to taste
Инструкции
- Frequently, the word Cajun is used to describe those French people from south Louisiana. But the term Acadian refers to the Cajun ancestors who traveled to south Louisiana from Canada. Acadians and Cajuns are the same, yet they are different. The Acadians were French settlers who settled the area now known as Nova Scotia in the 1600's. In the mid 18th century, they were exiled by the British. Over the following 30 years, several thousand of the exiled Acadians made their way to south Louisiana. Over the next 100+ years, the Acadians became the dominant culture in certain areas of south Louisiana. They retained much of their culture, and absorbed some of the other cultural influences. The German, Spanish, French, English, Indian and other cultures added to the Acadian culture to produce the Cajun culture. The word "Cajun" comes from the word "Acadian," just as "Injun" is a variant of the word "Indian."
- Preheat the oven to 350 F.
- In a large skillet, heat the oil over medium heat.
- Add in the onion, bell pepper, garlic, oregano, and thyme and cook over medium-high heat, stirring constantly, till vegetables begin to soften.
- Stir in the salt, cayenne, black pepper, cumin, sage, and white pepper.
- Remove from heat.
- In a large bowl, combine the beef and pork.
- Add in the bread crumbs, warm sauce, egg, and lowfat milk and blend well.
- Gently fold in the vegetable mix.
- Pack into a 9x5x3 inch loaf pan and smooth the top.
- Bake for 1 hour, or possibly till meat loaf is hard when pressed gently and the juices run clear when the center is cut with a knife.
- Pour off most of the juices, cut the meat loaf into slices, and serve.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 200g | |
| Recipe makes 6 servings | |
| Calories 420 | |
| Calories from Fat 248 | 59% |
| Total Fat 27.58g | 34% |
| Saturated Fat 9.38g | 38% |
| Trans Fat 0.0g | |
| Cholesterol 115mg | 38% |
| Sodium 606mg | 25% |
| Potassium 451mg | 13% |
| Total Carbs 17.58g | 5% |
| Dietary Fiber 1.8g | 6% |
| Sugars 3.67g | 2% |
| Protein 24.18g | 39% |
